Wednesday, December 31, 2014


Perdido Bay CrossFit – CrossFit

New Year’s Eve

Skill: 1 min max calories on Airdyne
Rope climbs

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Pull-ups (Max rep pull-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

10 Wallball 20/14

30 Double Unders